3-Day Detox Plan™ PDF eBook | PhenQ

1. 3-Day Detox Plan Let’s shift a few extra pounds fast Let’s shift a few extra pounds fast

2.  3 DAY DETOX PLAN Table of Contents Introduction ............................................................................................................................................................... 2 Cupboard Cleanse ............................................................................................................................................... 2 3-Day Detox Underway ........................................................................................................................................... 3 Day 1 ....................................................................................................................................................................... 3 Day 2 ....................................................................................................................................................................... 4 Day 3 ....................................................................................................................................................................... 5 Conclusion ................................................................................................................................................................. 6 © PhenQ Official 1

3.  3 DAY DETOX PLAN Introduction P artaking in a detox plan is beneficial to your body and mind for a number of reasons. It helps flush your body of toxins in preparation for a particular event or plan, reboots your health, resets your energy, but most importantly it helps to shed some extra pounds fast to set you on the right path for a successful weight loss mission, especially if you are getting ready to start a course of diet pills. The aim of this 3-day detox is to reset your body, mind and metabolism so that it’s running efficiently. Weight loss is more effective if you look after your ‘prep’ first, which is in the form of this detox. Including some facts to help you along the way and understand why certain elements have been included. Completing a detox plan is never easy, it is a challenge but the below plan has been specifically designed for men and women to shed a maximum of around 5lbs in 3 days. Stick with it and stay away from the scales until you have completed all 3 days then weigh yourself on the 4th day on the morning before breakfast. Without further ado, lets get this 3-day detox started. Cupboard Cleanse The evening before your detox there are some serious cupboard offenders you must remove, as it’s vital to your 3-day detox. You need to immediately eliminate: Alcohol Alcohol – Alcohol is too catabolic and inhibits calorie burning. Sugary soda Sugary soda – – Far too much sugar will stop you losing weight. Chocolate, sweets & biscuits Chocolate, sweets & biscuits – Again, all these will do is inhibit your weight loss, get rid of the temptation! “ The aim of this 3-day detox is to reset your body, mind and metabolism so that it’s running efficiently. © PhenQ Official 2

4.  3 DAY DETOX PLAN 3-Day Detox Underway Day 1 Throughout the day make sure you drink 3 litres of water. Water loading ‘tricks’ your body making it actually flush water out, which in turn makes you lose weight. Invest in a big bottle and make sure all 3 litres are gone by the end of the day. LUNCH •Garden salad with a small Garden salad with a small handful of walnuts of almonds, balsamic dressing and walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your 100g of a healthy lean protein of your choice, for example: choice, for example: −Salmon −Chicken −Turkey −Tofu −Soya beans BREAKFAST •1 cup of hot lemon water 1 cup of hot lemon water using 2 fresh lemon in hot water fresh lemon in hot water (use a sweetener if you need to). This will help to flush the digestive system and rehydrate you also giving you a much needed energy boost first thing. •Green Green kale kale breakfast smoothie breakfast smoothie −Handful of kale −Half an avocado −Small handful of blueberries −20g of oats −1cup of water handful of using 2- -3 slices of 3 slices of •1 bowl of fresh grapefruit 1 bowl of fresh grapefruit EVENING MEAL •100g of green beans or broccoli 100g of green beans or broccoli served with 70g of a lean protein choice (refer to lunch options above) and 80g of wholegrain or basmati rice. Blend up and serve up in your favourite glass with a straw. This smoothie is bursting with antioxidants! It contains an abundance of vitamins and minerals and contains, healthy Omega 3 fats and low GI carbs that means it will digest slowly keeping you fuller for longer. Fact: Fact: Fibrous vegetables such as green beans or broccoli are full of fibre keeping you nice and full while helping with your digestive system.  MID-MORNING SNACK •Cup of green tea Cup of green tea (no sugar) Fact Fact: : Green tea helps raise the internal body temperature helping you burn more calories so try swapping your usual cup of tea for green during the detox.  • Cup of green tea Cup of green tea (no sugar) © PhenQ Official 3

5.  3 DAY DETOX PLAN Day 2 Throughout the day make sure you drink 4 litres of water. BREAKFAST •1 cup of hot lemon water 1 cup of hot lemon water (use a sweetener if you need to) •Green spinach breakfast smoothie Green spinach breakfast smoothie −2 handfuls of fresh spinach −¼ cucumber −1 handful of frozen berries −1 small handful of flax or chia seeds −1 whole banana −1cup of water LUNCH •Garden salad Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example: −Salmon −Chicken −Turkey −Tofu −Soya beans •1 bowl of fresh grapefruit 1 bowl of fresh grapefruit Blend and serve up in your favourite glass with a straw. Fact Fact – Grapefruit is so important to detox plans because it contains a natural abundance of antioxidants to help rid your body of harmful toxins. Grapefruit also contains Vitamin C that strengthens your digestive system.  This smoothie is bursting with antioxidants and gives you a healthy dose of iron and potassium! It contains an abundance of vitamins and minerals as well as healthy Omega 3 fats. MID-MORNING SNACK •Cup of green tea Cup of green tea (no sugar) EVENING MEAL •100g of green beans or broccoli 100g of green beans or broccoli served with 60g of a lean protein choice (refer to lunch options above) and 70g of wholegrain or basmati rice. •Cup of green tea Cup of green tea (no sugar) © PhenQ Official 4

6.  3 DAY DETOX PLAN Day 3 Throughout the day make sure you aim to drink 5 litres of water. BREAKFAST •1 cup of hot lemon water 1 cup of hot lemon water (use a sweetener if you need to) •Peanut butter Peanut butter protein smoothie protein smoothie −1 teaspoon of natural peanut butter −Sprinkle of cinnamon −3 egg whites −1 whole banana −1 cup of water LUNCH •Garden salad Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example: −Salmon −Chicken −Turkey −Tofu −Soya beans Blend up and serve in your favourite glass with a straw. •1 bowl of fresh grapefruit 1 bowl of fresh grapefruit •Super weight loss smoothie Super weight loss smoothie −1 cup of almond milk −Pinch of vanilla extract −2 egg whites −1 teaspoon of chia seeds −20g of oats This smoothie is full of healthy, natural calories and high in protein! It will boost your immune system and keep you feeling fuller for longer as well as making your digestive tract operate smoothly. Blend up all the ingredients and serve up with a bowl of spinach & kale on the side. MID-MORNING SNACK •Cup of green tea Cup of green tea (no sugar) •Cup of green tea Cup of green tea (no sugar) © PhenQ Official 5

7.  3 DAY DETOX PLAN Conclusion t the end of your 3-day plan you should feel completely detoxified and your digestive system and metabolism will now be finely tuned and running smoothly. A Your body will be flushed out of all the bad stuff and will have enjoyed an abundance of vitamins, minerals, healthy fats and antioxidants. The water load will also have helped you flush out any toxins and excess water you may have been storing; making you bloated and heavy. Phen Visit PhenQ Now fficial © PhenQ Official 6 Q O

8. DIET PLAN DAY 1 DAY2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Feta frittata made out of sun-dried tomatoes Baked Eggs with cheesy spinach Peanut butter protein smoothie Santa Fe frittatas Leftover frittatas Single crustless egg muffin Baked Eggs with cheesy spinach BREAKFAST ½ cup vanilla ricotta or cottage cheese Raw veggies with spicy feta dip 3 hard boiled eggs Single cheese stick ½ cup ricotta or cottage cheese Tamari almonds Tamari almonds SNACK Tossed green salad and leftover turkey lettuce cups Tossed green salad with leftover soup Leftover chicken and pepper poppers Low carb sweet pepper poppers with cheese Leftover zucchini noodles and light vegetable soup Cilantro chicken salad Leftover green bean salad LUNCH Tomatoes and cucumber feta salad Raw vegetables with spinach dip 3 hard boiled eggs Leftover feta frittata Peanut butter on celery 3 hard boiled eggs Tamari almonds SNACK Tomato cucumber feta salad & baked stuffed chicken Zucchini noodles with garlic chicken drumsticks Green bean salad with garlic chicken drumsticks Asian turkey lettuce cups with sautéed spinach Light vegetable soup and grilled chicken Bean stew & Crock pot chicken Italian green bean salad DINNER

9. The Only Keto Diet Grocery List You Need The Only Keto Diet Grocery List You Need LOW CARB VEGETABLES MEAT Fennel Cabbage Cauliflower Kale Beef Pork Venison Lamb Brussels sprouts Celery Zucchini Spinach POULTRY Arugula Eggplant Peppers Mushrooms Broccoli Chicken Turkey LOW SUGAR FRUIT EGGS Strawberries Lime Blackberries Avocado Boiled Fried Scrambled Poached Coconut Lemon Raspberries Tomatoes Blueberries DAIRY SEED & NUTS Cheese Cream Full-fat milk Cottage cheese Greek yogurt Butter Pumpkin seeds Chia seeds Pecans Hemp seeds Walnuts Sesame seeds Hazelnuts Flaxseed COOKING FATS Macadamia nuts Brazil nuts Almonds Coconut oil Nut oil Sesame oil Extra virgin olive oil FISH & SEAFOOD Avocado oil Butter Crab Sardines Mackerel Cod Tuna Salmon Mussels Shrimp phenq.com phenq.com

10. The Only Keto Diet Grocery List You Need What to Avoid KETO-SAFE CONDIMENTS KEEP THESE ITEMS OUT OF YOUR BASKET  Low-carb and low sugar versions of your favorite condiments Oil-based salad dressings Olive and avocado oil mayonnaise Mustard Unsweetened ketchup Chocolate Pastries Pasta Rice Candy Beans and lentils Bread Potatoes KETO-SAFE SNACKS AND NIBBLES IMPORTANT NOTE!  Sugar-free jello Mixed nuts Pork rinds Olives All carb, sugar or starch-rich food should be avoided on the keto diet. Sugar-free peanut butter Meat slices Guacamole Celery Cheese strings Sugar-free beef jerky Dried seaweed Cheese cubes or slices Low-carb crackers Seaweed snacks Hard-boiled eggs Dark chocolate DRINKS Water (sparkling and still) Diet squash containing no sugar Diet Soda Unsweetened tea and coffee phenq.com phenq.com

11. Weekly meal log sheet Week: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Meal 7 Totals